– Schedule tomorrow!
CrossFit Games Open starting at 9am @ Printers Row. Heats from 10am – 11:30am.
– ALL ARE WELCOME regardless of Open participation
– There is still time to sign-up! Go to games.crossfit.com
– UNION STATION CLOSED SATURDAY 2/28
The Foundry Printers Row, The Foundry Union Station – CrossFit
3 rounds of Barbell Warmup: (build the bar each round)
-5 hang power cleans
-5 front squats
-20 lateral hops over bar
Power Clean (10 x 3 Touch’N’Go @ 70% +)
*Sets to be completed on a 1:00 clock
*First set is at 70% of 1RM Clean
*Build weight across working sets
*Reps should be touch and go – no pausing on floor. Working on rep cycling.
Metcon (AMRAP – Reps)
Teams of 4 – AMRAP 20
P1 – Row 300m
P2 – AMRAP Kettlebell Swing US (53/35)
P3 – AMRAP Sandbag Squat Cleans (40/20)
P4 – Plank Hold / Bar Hang
*Partners rotate based on completion of Row.
*Score is Meters Rowed + KB and Sandbag reps.
*ODD rounds through rotation do Plank Hold
*EVEN rounds through rotation do Bar Hang